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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: abiperk

In the 7 days ending Sep 13, 2015:

activity # timemileskm+ft
  Bike - Roads5 4:01:20 58.0(14.4/h) 93.34(23.2/h) 2655
  Road Run2 1:16:00 8.0(9:30) 12.88(5:54) 203
  Trekking2 1:15:05 5.5(13:39) 8.85(8:29) 273
  Strength3 1:15:00
  Total12 7:47:25 71.5 115.07 3131

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MoTuWeThFrSaSu

Sunday Sep 13, 2015 #

10 AM

Bike - Roads 1:15:00 [2] 17.5 mi (14.0 mph) +1027ft
shoes: Surly Long Haul Trucker

Family ride around Wiss to river loop to Manayunk food truck festival. Z on the back of my bike.

Friday Sep 11, 2015 #

7 AM

Trekking (Commuting) 37:20 [2] 2.75 mi (13:34 / mi) +192ft 12:44 / mi
shoes: Merrell Glide

To Chestnut Hill, ~10 pounds in pack.
12 PM

Trekking (Commuting) 37:45 [2] 2.75 mi (13:44 / mi) +81ft 13:21 / mi
shoes: Merrell Glide

Home from Chestnut Hill, ~10 pounds in pack.
2 PM

Bike - Roads (Commuting) 31:20 [3] 7.5 mi (14.4 mph) +306ft
shoes: Surly Long Haul Trucker

To GA, ~10 pounds in pack.
3 PM

Road Run (cross-country) 13:30 [3] 1.5 mi (9:00 / mi) +127ft 8:20 / mi
shoes: Merrell Glide

Warm up run with the girls to Ft Washington State Park on the Wissahickon/Green Ribbon Trail.

Road Run (cross-country) 17:00 [2] 1.5 mi (11:20 / mi) +76ft 10:49 / mi
shoes: Merrell Glide

Return trip to GA. Ended up walking chunks of it with a girl who was struggling.

Thursday Sep 10, 2015 #

7 PM

Strength 30:00 [3]

Core and pushups

Wednesday Sep 9, 2015 #

7 AM

Bike - Roads (Commuting) 38:00 [3] 10.0 mi (15.8 mph) +304ft
shoes: Surly Long Haul Trucker

To Penn for a meeting.

10-15 pounds in pack.
1 PM

Bike - Roads (Commuting) 1:20:00 [3] 19.0 mi (14.2 mph) +975ft
shoes: Surly Long Haul Trucker

Penn to GA, 10-15 pounds in pack.

Storms blowing in.
3 PM

Bike - Roads (cross-country) 17:00 [2] 4.0 mi (14.1 mph) +43ft
shoes: Surly Long Haul Trucker

Riding around, directing traffic, as the girls ran to and around Fort Washington State Park.

Tuesday Sep 8, 2015 #

4 PM

Strength (cross-country) 10:00 [3]

Core work with the girls.
7 PM

Road Run intervals (Treadmill) 45:30 [4] 5.0 mi (9:06 / mi)
shoes: Brooks Ravenna

1 mile w/u

5x (0.5 miles @ 7:09/mile, 2:00 recovery)

c/d to 5 miles

Monday Sep 7, 2015 #

4 PM

Strength 35:00 [2]

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